What actually happens in your gut if you eat chia seeds every day? Doctor tells. peppermint

In recent years chia seeds have gained popularity as one of the most sought after foods globally due to their nutritional characteristics and medicinal properties. Chia is a great ingredient because it has the highest known content of α-linolenic acid and can be easily incorporated into commercial meals. It has been observed in various studies that, with its high concentration of fatty acids, chia seeds may play an important role in health, antioxidant and antimicrobial activity.

Dr. Manisha Arora, Director of Internal Medicine, CK Birla Hospital®, Delhi, says that adding nutrient-rich chia seeds to the daily diet can greatly benefit digestion and overall health. They’re packed with fiber, omega-3 fats, protein, and vital minerals to aid digestion, keep bowel movements regular, and support heart health. They can also help you stay hydrated and keep your gut health in check. “We believe that a superfood fitness regimen when incorporated into daily consumption can boost your energy and metabolism,” says Dr. Arora. He added that it also enhances overall health in the long run.

The word chia is derived from the Spanish word “chián”, which means “oily”. Chia has been described by various sources as an oilseed whose powerhouse is composed of fats, carbohydrates, dietary fiber, proteins, vitamins (A, B, K, E, D), minerals, and antioxidants. The benefits of using chia seeds as a nutritional supplement are immense. Positive benefits include nourishing the digestive system, healthy skin, denser bones and muscles, reduced risk of heart disease, diabetes, etc. Recently, several findings have emerged related to the nutritional value, phytochemicals, and extraction processes of chia seeds.

Our intestines contain trillions of beneficial bacteria, which play important roles in digestion, immunity, and even mental well-being. A diet rich in fiber helps nourish these “good bacteria.” Chia seeds contain high amounts of polyphenolic antioxidants; The seed is mycotoxin-free and it is gluten-free. Daily consumption of chia seeds stimulates the growth of such bacteria, thereby enhancing the overall balance of the gut microbiome. A normal microbiome can reduce inflammation, acidity and other digestive problems and aid in the absorption of nutrients. Detoxification and anti-inflammatory activity

Several authors studied the beneficial action of polyphenolic compounds of chia seeds by various analytical methods.

Chemical compounds, e.g., caffeic acid, ferulic acid, chlorogenic acid, rosmarinic acid, and flavonoids (quercetin, kaempferol, daidzein, etc.) have been mainly detected by various analytical methods, among which UHPLC (Ultra-High Performance Liquid Chromatography), HPLC (High Performance Liquid Chromatography), and UPLC (Ultra-Performance Liquid Chromatography) in particular. Noted, says Dr Arora.

Their biological functions range from antioxidant, anti-aging and anti-hypertensive to anti-carcinogenic and anti-inflammatory.

Chia seeds can be ground or mixed into biscuits, pasta, cereals, snacks and cakes.

Some manufacturers have proprietary blends that include egg, fat, or chia derivatives with hydrophilic (water-attracting) properties.

They can absorb water up to 12 times their weight. Chia gel can be used in place of oil or eggs in your baked goods.

It has been observed that chia oil cakes contain up to 25 percent egg substitute. The nutritional value of butter can be improved by increasing chia oil from 6.5 percent to 25 percent, resulting in increased ω-3 fatty acid enrichment levels (4.17–16.74 percent) in chia supplemented butter.

Regular consumption of chia seeds daily for at least 1 month can aid digestion, reduce inflammation and increase energy. Once the intestine is given proper nutrition and water, it starts healing on its own. It may seem small, but doing this one small thing like adding chia seeds to your life every day can help restore and revitalize you, from the inside out, in the long run.